Name: Playbook - Bailey Nomi - W2/D4 Strong Knees: Back of the Leg
Uploaded: 2023-09-12T21:09:16.500Z
Duration: 20 min
Description: W2/D4 Strong Knees: Back of the Leg

I'm really enjoying these! It's a great way to de-stress after work! 😊

Corina

I did the whole Strong Knees challenge! I am so excited for the hips challenge. More challenges,please! Thanks so much, Bailey!!! Your app is so worth buying!!!

Rica

The first set of the diagonal leg lifts is one 1 second?

Louise

The front of those thighs should be burning from this week! Let’s even it out with the back of your leg. 

Put on your favorite playlist and vibe out, Queen!

“You're getting
distracted again.
Focus, sis.”

Start laying on your back, walking shoulder blades together underneath you. Feet are planted on the ground, rise hips up to the sky. Knit the ribs together by squeezing core. Now pulse it at the top— little release of the glutes (butt) little squeeze of the glutes. 

Modification: place Nomi Active’s Block’d under your hips for support

Advancement: place a resistance band above knees or hold a weight on your hips

Bridge Pulses

Grab a chair or wall to place one hand on for balance. Start standing with your heels together, toes apart. With the outer hand (the one not holding onto the chair) take Nomi Active's Bol and place it behind your knee, curling up the heel to keep it in place. Now lift the leg up to the side, being sure to keep your knee in line behind your hip. Keep the knee lifted as you do tiny presses backwards with the knee.

Alternate sides with each set

Modification: Drop the ball. Lift and lower the bent leg.

Advancement: Lift up onto the toes of the standing foot-highest heel

Leg Press Backs with Ball

Start with heels together, toes apart. Take the outer leg, and slide it out diagonally behind you. Bend deeply into the standing leg (inner leg), outstretched leg is as straight as possible. Lift the outstretched leg to the highest point. Pulse up an inch, down an inch.

Alternate sides with each rep 

Modification: Don't reach out as much with the leg or bring a bend into the knee,
hold onto a chair for stability

Advancement: Place Nomi Active’s Barely Bracelets around ankles

Diagonal Leg Lifts

Place your hands on a chair for balance, stepping one foot back. Make sure your legs are hips width distance, not “on a balance beam” in front of each other. 

Bend into both knees, lowering the back knee down to hover over the mat/floor. Do not actually tap the knee on the ground. Pulse it at the bottom, really rooting into your front heel. 

Alternate sides with each set.

Lunge Pulses holding Chair

Start laying on your tummy with forearms stacked like a pillow. Bend into one knee, so the foot comes up toward the ceiling. Press the knee upward, with opposite hip pressing to the ground. Pulse it up. Breathe.

Modification: place something soft under your hip to protect the hip. 

Advancement: place Nomi Active’s Barely Bracelet around ankle for more weight

Face Down Bent Leg Lifts

Keep your feet hips width distance as you hinge at the hips, lead with the chest, and forward fold. Option to keep knees bent, you can round at the bottom. 

Lift halfway up, hold, before standing all the way up to prevent dizziness. 

Modification: do this seated with legs outstretched

Advancement: wrap hands around legs, pulling upper body into thighs

Standing Forward Fold

W2/D4 Strong Knees: Back of the Leg

Excited for this journey! My wobbly knees are ready for it!

Andrea C

Rachel

W1/D1 Strong Knees: Inner Thigh Emphasis

Frédérique

Thought after the first day I wouldn’t be worked that much but I am dripping! I absolutely needed this for my mental health. Thank you thank you 🤗

Courtney

Sara Lane Lively

W1/D2 Strong Knees- Outer Thigh Emphasis

I enjoyed these! I'm really trying to work on knee strength, my right knee has been hurting lately and I'm trying to find ways to alleviate the pain

W1/D3 Strong Knees: Top of Thigh

Oof doing this right after a long leg day workout was perhaps a strange move on my part haha. My knees had a tough lil time but that’s okay! Tis the path to getting stronger! Thank you!

wow that was intense. I realized these parts of my hips really lack strength because I almost got a cramp! and I was short of breath, too
could you please incorporate such exercises more in future? I think it would be great, thanks❤️

Anastasia

Needed a bit of a lighter workout today and this was perfect! I've got to work on my lunges and using the back of the chair alwaya helps me stabilize! 😊

W1/D4: Strong Knees: Back of Leg

Loving these for my in between days. Late workout today after yoga but I'm glad I got it in!

Had my cousin join me today, our legs were shaking after this workout.🙌🏼 My knees are loving this program.

Tasha

W1/D5 Strong Knees: All Around the Leg

I really like these individual workouts. Today was such a stressful day for me, I had to wait until after work to actually workout, buy this helped release today's tension so well. Especially the rocking lunge

Definitely feeling stronger the second time around. Still a challenge, and it burns so good. Love the ball squeezes.

Hilary

W2/D1 Strong Knees: Inner Thigh Emphasis

This was great! I had a little trouble lifting both legs, holding them up and opening the knees but I'll get there! Just have to keep practicing! 😊

Check the recommendations on modifications as needed ladies!

Whenever you say 'breathe' or 'remember to breathe' I know I'm in for it!!!

W2/D2 Strong Knees: Outer Thigh Emphasis

I'm really enjoying these. I was hoping you might be able to offer an alternative to the tip toes and bent knees while holding onto the bar or chair. My right knee tends to hurt sometimes in that position, but I really want to strengthen that area. Thanks! 😊

They look so easy! How is it that simple teensy movements can burn so hard?

Daisy

W2/D3 Strong Knees: Top of Thighs

W2/D5 Strong Knees: All Around the Leg

Hurts so good. 
And it's so so satisfying knowing I've completed it.

W3/D1 Strong Knees: Inner Thigh Emphasis

These are some doozies friends, you can do it 💪

W3/D2 Strong Knees: Outer Thigh Emphasis

W3/D3 Strong Knees: Top of Thigh Emphasis

W3/D4 Strong Knees: Back of the Leg

W3/D5 Strong Knees: All around the Leg

W4/D1 Strong Knees: Inner Thigh Emphasis

On the 5th movement, the timer is set to 1 sec (instead on min) on the first two reps

W4/D2 Strong Knees: Outer Thigh Emphasis

W4/D3 Strong Knees: Top of Thigh Emphasis

W4/D4 Strong Knees: Back of the Leg

Done- hurrah!! Loved all new movements in this class, and I love that these are around 20 mins, so it never feels too much of a time commitment even at the end of the day. I’m going to start a new one, and start doing two programs, one AM, one PM working up to full length classes ;)

W2/D4 Strong Knees: Back of the Leg

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